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7 Ways to Conquer ADHD Clutter

The clutter of ADHD can spill over from your mind to your everyday tasks. Try these expert tips to make housework easier.

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Everyday chores can become mini-disasters when you have ADHD. Pans left on the stove, clothes left in the washing machine, bills unpaid, and shopping bags galore may all be common experiences for you. "The problem is that internal mental clutter becomes external physical clutter," explained Jane Massengill, LCSW, a certified master ADHD coach in Danville, Calif. "Adults with ADHD need to learn how get out of their heads and focus on the here and now." Use these tips to get started.

1

Conquer Chore Chaos

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Forgetfulness and procrastination can result in another kind of pileup: chores waiting to get done. Clutter can extend outward to your yard with grass growing wild, a mailbox bulging with bills and catalogs, and a garage filled with the garbage that never went out on Tuesday. When you have ADHD, the solution to successfully accomplishing these tasks is a combination of a day planner, calendar, sticky notes, and notes to self. Write down and schedule each errand or chore for a specific time period during your day.

2

Lessen Laundry Labors

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The ADHD symptoms of inattention and distractibility can turn your laundry room into a clutter center full of unwashed clothes, wet linens forgotten in the washing machine, and wrinkled shirts that needed to be folded a month ago. Instead of starting a simple load of laundry but getting distracted halfway through, dedicate your attention to one task at a time. If you notice something else that needs to be done, write it down so you won't forget — and then get back to your laundry. "The solution is to finish what you start before going on to something else," Massengill said. "Place your attention in the present time and break down your day into small one-thing-at-a-time bites."

3

Control Cooking Calamities

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The kitchen is a great place for someone with ADHD to get distracted, with potentially hazardous results. You put a pot on the stove, go back to finish a quick email, and the next thing you know your house is filled with the smell of burned food — creating another unnecessary house cleaning task. Practicing time management strategies can help you overcome these problems and keep you focused. "Every adult with ADHD can benefit from setting a time limit for a task," advised Massengill. If you want to take 10 minutes for an email or phone call, set a timer.

4

Halt Halfway Housecleaning

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Your ADHD symptoms could result in getting about half your home cleaned and then tripping over the vacuum cleaner the next morning on the way to the bathroom. "When adults with ADHD notice that their mind seems unfocused... it can help to think of attention like a flashlight beam, and bring that beam into focus on the task at hand," Massengill said. Plan ahead for how long a task will take — be it scrubbing the toilet or cleaning the entire bathroom — and then focus on it until you're finished.

5

Streamline Shopping

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The adult ADHD symptom of compulsivity can lead to out-of-control shopping excursions. You may come home with things you don't really need, adding to your clutter, and then have to go back to the store for the one thing you went shopping for in the first place. Try this ADHD strategy to shop successfully: Make a list before you go, take cash only, bring a calculator so you can keep a running total, and stay out of stores where you tend to spend extra money.

6

Dig Out Your Desk

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Whether it's at work or at home, adult ADHD disorganization can lead to a cluttered desk. Wherever there are opportunities for bills to get lost, old to get mixed with new, and important to get mixed with useless, you can count on ADHD clutter to rule. "Think color coding," Massengill suggested. "You need to develop a basic organizational system. If not color coding, try big bins to separate and conquer paperwork."

7

Clear Your Cluttered Mind

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Perhaps most important when trying to manage ADHD symptoms, remember that keeping clutter out of your life begins with keeping clutter out of your head. "When your head starts to feel fuzzy, you are probably in the future or the past and not the present," Massengill said. "When that happens, it's time to slow down, take some deep breaths, and focus. You need to decide what to keep and what to let go of inside your mind and outside in the world around you. Clutter is physical and mental. Take care of the mental, and the physical will follow."